back squat

Monday 1/23/17 – Testing Week

  Conditioning: AMRAP 6 10 cals on bike 10 Sit-ups 10 Supermans (holding wallball between feet 14/10)   Strength: Find 1rm Back Squat (20 min)   Olympic: 10 minutes to work on Snatch

Friday 1/13/17

Happy Friday!!! Last day of our first Strength Cycle. A. Back Squat 8×3@93% B. Row Intervals 500m 1 min rest 400m 45 sec rest 300m 30 sec rest 200m 15 sec rest 100m C. GHR 8×3 D. Tabata L-sit holds

Wednesday 1/11/17

Strength Cycle 1 – Week 3 A. Back Squat 5×5@88% B. For Time 50 GHD Sit-ups (100 sit-ups-scaled) 100 Wallballs 20/14 150 Walking Lunges while holding wallball (Break up anyway you want)   C. Accessory: GHR 5×5 D . Olympic Lifting 5 rounds Bergner warmup-ascending in weight (stay light)

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